Tone It Up Health Tips

Karena Dawn and Katrina Hodgson are certified personal trainers and lifestyle coaches who founded the website ToneItUp.com. Here’s some of their advice:

Hodgson: “A lot of times women think they’re being healthy and they’ll go work out, and then they’ll go get a protein smoothie and the protein is packed with chemicals and it’s not organic and it’s made from leftover cheese production, and they have a bad reaction to it. Really, it’s just because it wasn’t a clean food and then it’s packed with sugar and not real juices. So being able to know what to put in your body after your workout will really make your workout worth it.

Tip: Use plant-based protein products, smoothies with whole fruit or almond milk after a workout.

Hodgson: “It is actually very intimidating for trainers to approach a (gym) member, and so my advice to anyone that goes to any of the gyms in the area, smile at the trainers because they really want to be there to help you, whether it is for sessions or just for that moment to make sure you have a good workout.”

Tip: Smile at trainers, ask questions.

Dawn: “Feeling like you have to be at the gym five hours a day ... If you work out efficiently, then you don’t. And nutrition is a huge, huge part of being fit and being healthy. ... And being healthy doesn’t mean you’re depriving yourself and we have the most delicious recipes ever in our plan.”

Tip: Work out efficiently and pay attention to nutrition without deprivation.

Hodgson: “It’s learning how to splurge and then not feel so bad about it ... and then you have a bad week after that because you had a treat on Sunday. It’s knowing you can have a treat and then bounce back quick because if you feel really bad about it, then it just kind of snowballs down. We always say you work too hard to eat an entire plate of cookies, but you work hard enough that you can have a couple. It’s about balance.”

Tip: Don’t let a cheat day become a cheat week. Eat in moderation.

South Bay residents may see them around town at Manhattan Beach Creamery — yes, they indulge in a sweet treat every now and then — or their offices in Hermosa Beach. But Karena Dawn and Katrina Hodgson also are becoming familiar faces nationwide with their new reality show “Toned Up.”

The show, which premiered Jan. 2 on Bravo, follows the best friends/business partners/roommates as they build their fitness empire, Tone It Up, and navigate living together in Manhattan Beach along with Hodgson’s fiance.

The women started ToneItUp.com about four years ago, offering weekly workouts, nutrition guidelines, recipes and other fitness tips. Now their brand has extended to DVDs, lip balms and organic protein packs and bars.

Dawn and Hodgson also began posting videos of themselves online doing activities around the South Bay, like walking on The Strand or going paddle-boarding, and producing their weekly workouts and other behind-the-scenes aspects of their business.

“We kind of put ourselves out there already to the world for them to see and we had probably over a million people visiting the site by the time we got our show, and now obviously it’s a lot more,” Hodgson said. “It’s all women and they’re all fascinated, whether it’s the workouts, motivation, inspiration or us running a business together.”

Though they had turned down previous television offers in the past — including one to create their own travel show — the women jumped at the opportunity when they were approached about a reality series featuring their lives and business. And they knew the show wouldn’t resemble some of Bravo’s other reality shows, like “Real Housewives.”

“We knew going into it that it was going to be different, a very positive show, and, you know, Bravo was excited about that, too,” Dawn said. “It’s women who support each other and support other women and that’s what Tone It Up is all about.”

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The duo met about five years ago at the Equinox fitness center in Hawthorne — Hodgson a personal trainer looking for clients, Dawn recovering from a breakup and spending her new free time in the gym.

“I’m like, she definitely needs a friend,” Hodgson recalls thinking. “If that girl is in here on a Friday and I’m working a Friday too, we need to talk. So I swooped in for the kill. She was vulnerable so it worked out.”

The two clicked instantly and now they say they spend more time together than a married couple.

And, actually, marriage is a key component of the show. With Hodgson engaged and her fiance living with them, Dawn is forced to rethink her living situation. They won’t say if Dawn ends up moving out, but they do hint anything wedding or living related will come out in the coming episodes.

Sitting in their office where a window overlooks busy Hermosa Avenue, they discuss everything from their love of The Green Yogi in Manhattan Beach and their desire to try Level 10 Fitness. Taking on various types of workouts is a key aspect to their fitness plan.

“We’re not the trainers that will say we know everything and only follow us,” Hodgson said.

“Every great trainer knows there are really great workouts out there. I am not a yoga instructor ... but I go to yoga and I love it so I want to encourage people to do different things. That’s a big part of what our program is, trying new things and discovering what you love. And then, of course, our workouts are pretty awesome.”

Every Tuesday a new workout is released on ToneItUp.com, including Kettlebell and HIIT (high-intensity interval training) workouts. Dawn describes their style as sculpting and toning the whole body with moves that work multiple muscle groups to burn maximum calories.

“We have our fine-toning method, too, where you work bigger muscle groups and then you go into the smaller muscles and you cinch, and we’ll do probably higher repetitions toward the end,” Hodgson added. “It feels good, it doesn’t hurt; you want to feel good when you’re working out.”

Their program also includes a 200-page nutrition plan that they say is exactly how they eat, which is mostly clean foods — unprocessed and without additives. They also produce special editions such as a recent super food guide. Only members have full access to the various programs and fitness tips — they describe it as being similar to Weight Watchers but with a different vibe, and members pay a one-time fee of $150.

Tune in to “Toned Up” 10 p.m. Thursdays, with back-to-back episodes until its season finale Feb. 6.

Filming for the show wrapped toward the end of last year and the girls say the community of Manhattan Beach was very supportive. Though they have not yet been given the green light for a second season, they hope that with the continued support of the community they will.

“Tell all of Manhattan Beach to tune in and we’ll get a season two ... and Hermosa,” Hodgson said. “Tune in and say ‘hi.’ A lot of people will tweet us and say, ‘I just saw you at Coffee Bean,’ and we’re like, ‘Say hi!’ ”